Sunday, April 17, 2011

Warm-Up: 3 Plane Neck Movements, Shoulder Circles, Squats Arrow Pulls, Shinbox Swings (circles), Accordions Swings: 2x20(10+10)x24 kg. Rhomboid Stretch: 2x10xblue band Snatches: 1x10(5+5)x24 kg. Windmills: 1x10(5+5)x20 lbs. Over-Unders Turkish Get-Ups: 1x4(2+2)x16 kg. Workout: Warm-Up: Deadlifts: 1x5x135 lbs., 1x5x185 lbs. Kettlebell Bench Press: 1x5x40(20+20) kg. 1x5x48(24+24) kg. Cleans: 1x5x70 lbs., 1x5x85 lbs. Workout: Deadlifts: 1x5x185 lbs. Box Jumps (24" box): 1x20 Wall Ball: 1x20x20 lbs. Dumbbell Bench Press: 1x5x140(70+70) lbs. Box Jumps (24" box): 1x20 Wall Ball: 1x20x20 lbs. Cleans: 1x5x120 lbs. Box Jumps (24" box): 1x20 Wall Ball: 1x20x20 lbs. Deadlifts: 1x5x185 lbs. Dumbbell Bench Press: 1x5x140(70+70) lbs. Cleans: 1x5x120 lbs. Box Jumps (24" box): 1x20 Wall Ball: 1x20x20 lbs. The AbSlide: 3x10